Distress tolerance skills from Dialectical Behavior Therapy (DBT) help you survive stress crisis without making things worse.
TIPP Skills for Acute Stress
Temperature: Cold water on face activates the dive reflex, rapidly reducing stress intensity
Intense exercise: 20 minutes of vigorous exercise discharges stress physiological activation
Paced breathing: Slow the breath (especially exhale) to activate parasympathetic system
Progressive muscle relaxation: Systematic tension-release reduces stress physical symptoms
ACCEPTS Skills for Riding Out Stress
Activities that engage attention away from stress Contributing to others shifts focus from stress Comparisons that provide perspective on stress Emotions opposite to stress — deliberately generated Pushing away stress temporarily when you can't act on it now Thoughts that replace stress rumination Sensations that provide strong alternative input
When Distress Tolerance Is the Right Skill for Stress
Use distress tolerance when stress is intense but the situation can't change right now. The goal is surviving without making things worse — not solving stress.